When it comes to protein, eggs are often the go-to choice, but they are not your only option. Many other foods offer even more protein per serving, providing a great variety to your meals. Incorporating these alternatives into your diet can bring some exciting flavors while supporting your health.

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Greek Yogurt

Greek yogurt is packed with protein, offering up to 20 grams per serving, and also provides calcium for strong bones and probiotics for gut health. It is thick and creamy, making it a versatile ingredient in both sweet and savory dishes. For a quick and nutritious snack, try a Greek yogurt parfait layered with berries and granola.

To make this dish, combine 1 cup of Greek yogurt with one-half cup of mixed fresh berries and one-fourth cup of granola in a glass or bowl. Drizzle 1 tablespoon of honey over the top for added sweetness and enjoy this easy, protein-packed snack. If you prefer a thicker consistency, you can refrigerate the yogurt for an hour before serving. It’s a great way to start your day with protein and fiber.

Cottage Cheese

Cottage cheese offers a high amount of protein with about 14 grams per half-cup serving and is also rich in calcium, which supports bone health. It is creamy, mild, and can be used in a variety of ways, from savory to sweet dishes. A great option is using cottage cheese as a filling for chicken breasts, paired with spinach for added nutrients.

For this dish, you need to preheat your oven to 375 degrees Fahrenheit. Slice a pocket into 2 boneless chicken breasts and stuff each with one-half cup of cottage cheese and 1 cup of chopped spinach. Season with salt and pepper, then heat 1 tablespoon of olive oil in a skillet over medium heat. Sear the chicken for 2-3 minutes on each side, then transfer to the oven and bake for 20 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit. Serve hot for a protein-packed, satisfying meal.

Tofu

Tofu is an excellent plant-based protein, offering around 10 grams of protein per 100 grams, and is also rich in iron, calcium, and magnesium. Its firm texture allows it to be grilled, baked, or stir-fried, making it a versatile addition to many meals. Try adding tofu to a vegetable stir-fry for a healthy, protein-rich dinner option.

To prepare this dish, cube 1 block of firm tofu and saute it in 1 tablespoon of sesame oil over medium heat until golden and crispy, about 5 minutes. Add 1 cup of mixed vegetables (bell peppers, broccoli, carrots) and stir-fry for another 5-7 minutes. Pour in 2 tablespoons of soy sauce and stir to coat everything evenly. Sprinkle 1 tablespoon of sesame seeds on top and serve the stir-fry hot with a side of brown rice for a balanced, protein-packed meal.

Lentils

Lentils are a great source of plant-based protein, offering 18 grams per cooked cup, and they also provide fiber, iron, and folate, which are essential for overall health. They are incredibly versatile and can be used in soups, salads, or even as a filling for wraps. A simple and delicious way to enjoy lentils is by turning them into a hearty soup.

In a large pot, combine 1 cup of dried lentils, 1 chopped carrot, 1 can of diced tomatoes, and 4 cups of vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer and cook for 30-40 minutes, until the lentils are tender. Add 1 teaspoon of cumin and salt to taste, then stir to combine. Serve the soup warm with a side of whole-grain bread for a complete, nutritious meal.

Quinoa

Quinoa is a complete protein, providing 8 grams per cooked cup, and it is also a good source of fiber, magnesium, and antioxidants. This makes it an ideal grain for those looking to maintain a balanced diet. Try incorporating quinoa into a salad with roasted vegetables for a protein-packed side dish.

You need to preheat your oven to 400 degrees Fahrenheit and toss 1 cup of chopped vegetables (zucchini, bell peppers, red onions) with 1 tablespoon of olive oil, salt, and pepper. Roast the vegetables for 20 minutes until tender. Meanwhile, cook 1 cup of quinoa according to package instructions. Once the quinoa and vegetables are ready, combine them in a large bowl, drizzle with 1 tablespoon of lemon juice, and toss to combine. Serve warm or chilled for a delicious, protein-rich salad.

Chickpeas

Chickpeas provide about 15 grams of protein per cooked cup and are also packed with fiber, folate, and iron, promoting digestion and supporting healthy blood. Chickpeas are versatile and can be added to salads, soups, or made into hummus. Try making a refreshing chickpea salad with tomatoes and cucumbers for a light and healthy dish.

In a large bowl, combine 1 can of chickpeas (drained and rinsed), 1 diced cucumber, and 1 cup of halved cherry tomatoes. In a separate bowl, whisk together 2 tablespoons of lemon juice, 1 tablespoon of olive oil, salt, and pepper. Drizzle the dressing over the salad, toss to coat evenly, and serve chilled. This salad is perfect as a protein-rich side dish or a light lunch.

Almonds

Almonds are a great snack choice, providing 6 grams of protein per ounce, and they are also rich in healthy fats, vitamin E, and magnesium. Almonds support heart health and provide sustained energy. You can enjoy them as a snack or use them to make a homemade almond butter spread.

For this snack, preheat your oven to 350 degrees Fahrenheit and spread 2 cups of raw almonds on a baking sheet. Roast for about 10 minutes, stirring occasionally. Once cooled, transfer the almonds to a food processor and blend with 1 tablespoon of olive oil, 1 teaspoon of honey, and a pinch of salt until smooth. Store the almond butter in an airtight container and enjoy it as a spread on toast or as a dip for fruits.

Peanut Butter

Peanut butter contains 8 grams of protein per 2 tablespoons and is rich in healthy fats, fiber, and antioxidants. It is a satisfying and versatile spread for snacks or used in savory dishes like peanut butter chicken. Enjoy peanut butter on toast for a quick protein boost.

Toast 2 slices of whole-grain bread. Spread 2 tablespoons of peanut butter evenly on each slice, then drizzle 1 tablespoon of honey on top. Sprinkle with a pinch of cinnamon for extra flavor, and enjoy this easy, protein-packed snack. It’s a great option for a quick breakfast or snack.

Edamame

Edamame, or young soybeans, are packed with protein, offering 17 grams per cup, and they are also a great source of fiber, calcium, and iron. Edamame can be steamed and enjoyed as a snack or tossed into salads and stir-fries. A simple, healthy snack idea is steaming edamame and seasoning it with sea salt and lime.

To create this dish, steam 1 cup of frozen edamame according to package instructions. Once cooked, sprinkle with 1 teaspoon of sea salt and squeeze the juice of 1 lime over the edamame. Serve immediately for a light, protein-filled snack. It’s a quick and easy way to satisfy your protein needs.

Tempeh

Tempeh, made from fermented soybeans, offers 21 grams of protein per 4 ounces and is also high in fiber and B vitamins. It has a firm texture and nutty flavor, making it perfect for grilling, frying, or adding to stir-fries. Try it in a stir-fry with vegetables and a soy-based sauce for a protein-packed meal.

Slice 1 block of tempeh into strips and saute in 1 tablespoon of sesame oil until golden brown, about 5 minutes. Add 1 cup of mixed vegetables (bell peppers, onions, broccoli) and stir-fry for 5-7 minutes. Pour in 2 tablespoons of soy sauce and stir until the tempeh and vegetables are evenly coated. Serve with rice for a complete, protein-packed meal.

Chia Seeds

Chia seeds are rich in protein, offering 4 grams per ounce, and they are packed with omega-3 fatty acids, fiber, and antioxidants. They are incredibly versatile and can be added to smoothies, yogurt, or used to make chia pudding. For a quick and healthy breakfast, mix chia seeds with almond milk and refrigerate overnight.

In a jar, combine 3 tablespoons of chia seeds with 1 cup of almond milk, 1 teaspoon of vanilla extract, and 1 tablespoon of maple syrup. Stir well, then refrigerate overnight. In the morning, stir again and enjoy a creamy, protein-packed breakfast. You can top it with fruit or granola for extra flavor and texture.

Black Beans

Black beans provide 15 grams of protein per cooked cup and are also high in fiber, folate, and antioxidants. They are a versatile ingredient that can be added to soups, salads, or made into a filling for burritos. Try making a refreshing black bean salad with corn and tomatoes.

For this dish, combine 1 can of black beans (drained and rinsed) with 1 cup of corn kernels and 1 cup of halved cherry tomatoes. Drizzle with 2 tablespoons of lime juice and 1 tablespoon of olive oil. Toss to combine and serve chilled for a quick, protein-rich salad. This dish is perfect as a light lunch or a side dish for dinner.

Chicken Breast

Chicken breast is a lean protein source, providing 26 grams of protein per 3-ounce serving, and it is also low in fat and high in B vitamins. It is a versatile protein that can be grilled, baked, or added to salads. Try it in a simple chicken salad with mixed greens for a healthy meal.

To prepare this, grill 2 boneless chicken breasts until fully cooked, then slice into strips. In a bowl, toss 4 cups of mixed greens with 1 sliced cucumber. Top with the grilled chicken and drizzle with 2 tablespoons of balsamic vinaigrette. Serve immediately for a light and protein-rich meal.

Salmon

Salmon is rich in protein, offering 22 grams per 3-ounce serving, and is also packed with heart-healthy omega-3 fatty acids. It is a versatile fish that can be baked, grilled, or pan-seared. Try pan-searing a salmon fillet for a quick and healthy dinner.

Heat 1 tablespoon of olive oil in a skillet over medium heat. Season 2 salmon fillets with salt and pepper, then cook for 3-4 minutes on each side until golden brown. Serve with lemon wedges for added flavor. Enjoy with a side of steamed vegetables for a complete meal.

This article originally appeared on Avocadu.